A bowl with low FODMAP roasted chickpea salad

Low FODMAP roasted chickpea salad

When I asked what kind of BBQ recipes you would like to see on the blog, I got a lot of requests for salads and vegetarian / vegan recipes. You can already find quite some salad recipes on Karlijn’s Kitchen, but not so many vegan salad recipes. Therefore I made this vegan and low FODMAP roasted chickpea salad.

We moved from an apartment to a house last autumn and this is our first summer that we have a garden. I love it!

I really enjoy being able to hold dinner parties and BBQ’s in our garden en therefore I was extra happy to create BBQ recipes this year.

I am not a big meat eater, my stomach doesn’t like too much meat at once and I want to eat vegetarian more often. Therefore I really like serving some salads with a BBQ and also some vegetarian foods to grill on the BBQ. Like that you’ll have something to eat for everyone!

The ingredients of the roasted chickpea salad

This salad is meant as a side dish and is very simple to make. As a side dish this salad serves 6 persons. You can also eat it for lunch in a larger serving. Great with a gluten-free bun on the side, for example.

Make sure that you don’t eat too many chickpeas when you take a larger serving because chickpeas are limited low FODMAP. I will explain more about that below.

A bowl with low FODMAP roasted chickpea salad

The salad contains the following ingredients:

  • Chickpeas: the roasted chickpeas give this salad a nice bite. Rinse and drain the canned chickpeas and put them into a bowl. Add olive oil, cumin, ground paprika, chilli flakes and salt. Toss.

    Put the chickpeas on a baking sheet with baking parchment and bake them in the oven for about 30 minutes. Then you will have delicious crunchy chickpeas!

    Chickpeas are limited low FODMAP and contain an average amount of galactans at a serving of 84 gram. Also the tahin that is used in the dressing contains galactans.

    If you eat a maximum of 1/4 of this recipe for a serving, this is a safe serving and you won’t go beyond the maximum amount for galactans.

    If you have finished the reintroduction phase and you know that you tolerate galactans, you can also add some more chickpeas if you prefer.
  • Vegetables: I kept this salad very simple and used mixed lettuce, cucumber and small tomatoes.

    You can add other vegetables to taste. Strips of red bell pepper, grated carrot or grilled eggplant are very good in this salad.

    You can also replace part of the lettuce with kale. That is a great combination with the roasted chickpeas.
  • Nuts and seeds: I add two tablespoons of pumpkin seeds to the salad. Seeds are good for you and contain a lot of fiber.

    You can also use sunflower seeds or add some chopped low FODMAP nuts, such as walnuts or pecan nuts.
  • Dressing: You make the fresh salad dressing with tahini, lemon juice, a little bit of maple syrup, grated ginger and olive oil.
A low FODMAP salad where dressing is being poured on

Looking for more salads or side dishes? 

Also give these recipes a try: 

Will you let me know if you have made my low FODMAP roasted chickpea salad? I would love it if you would let me know what you think about the recipe by leaving a comment and a rating below. You can also share your creations with me by tagging me on Instagram @karlijnskitchen or by using the hashtag #karlijnskitchen. 

A bowl with low FODMAP roasted chickpea salad
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A bowl with low FODMAP roasted chickpea salad

Low FODMAP roasted chickpea salad


  • Author: Karlijn
  • Total Time: 40 min
  • Servings: 6 (side dish) 1x
  • Diet: Vegan

Description

A tasty vegan salad that is perfect as a side dish or light lunch: roasted chickpea salad with pumpkin seeds and tahini dressing. Gluten-free, lactose-free and vegan.


Ingredients

Scale
  • 160 g (3/4 cup) canned chickpeas*
  • 2 tbsp olive oil
  • 1 tsp cumin
  • 1 tsp ground paprika
  • 1/2 tsp chili flakes
  • 1/2 tsp salt
  • 200 g (3 cups) mixed lettuce**
  • 300 g (2.5 cups) cucumber, diced
  • 300 g (2 cups) small tomatoes, halved
  • 2 tbsp pumpkin seeds

For the dressing

  • 2 tsp tahini
  • 2 tsp lemon juice
  • 1 tsp maple syrup
  • 1/2 tsp grated ginger
  • 1 tbsp olive oil
  • 1/2 tsp pepper
  • 1/2 tsp salt

Instructions

  1. Pre-heat the oven to 200 degrees Celsius (390 F).
  2. Rinse the canned chickpeas well and drain them. 
  3. Put the chickpeas into a bowl and add olive oil, cumin, ground paprika, chili flakes and salt. Toss. 
  4. Put the chickpeas on a baking sheet covered with baking parchment. Bake in the oven for 25-30 minutes. Shake the chickpeas after 15 minutes. If the chickpeas aren’t crunchy after 30 minutes, you can put them in 5 minutes more. 
  5. Put the lettuce into a bowl. 
  6. Wash the tomatoes and cucumber. Halve the tomatoes and dice the cucumber. Add to the lettuce. 
  7. Mix all ingredients for the dressing together in a bowl. 
  8. Add the chickpeas, pumpkin seeds and the dressing to the salad. Toss.

 

Notes

*Chickpeas are limited low FODMAP and contain an average amount of galactans at a serving of 84 gram. Also the tahin that is used in the dressing contains galactans.

If you eat a maximum of 1/4 of this recipe for a serving, this is a safe serving and you won’t go beyond the maximum amount for galactans.

If you have finished the reintroduction phase and you know that you tolerate galactans, you can also add some more chickpeas if you prefer.

**Optionally you can replace 80 gram of the lettuce (1 cup) with fresh kale. That combines perfectly with the roasted chickpeas. 

  • Prep Time: 10 min
  • Cook Time: 30 min
  • Category: Salad
  • Method: Oven
  • Cuisine: International

Nutrition

  • Serving Size: 1 serving (1/6 of the recipe)
  • Calories: 148
  • Fat: 9
  • Carbohydrates: 9
  • Fiber: 3
  • Protein: 5

Keywords: vegan chickpea salad, low FODMAP chickpea salad, roasted chickpea salad, chickpea salad

A bowl with low FODMAP roasted chickpea salad

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